SLEEP BETTER AT NIGHT
Increase bright light exposure during the day
Your body features a natural time-keeping clock referred to as your biological time (13, 14Trusted Source).
It affects your brain, body, and hormones, helping you stay up and telling your body when it’s time to sleep (14Trusted Source, 15Trusted Source).
Natural sunlight or bright light during the day helps keep your biological time healthy. This improves daytime energy, also as nighttime sleep quality and duration (16Trusted Source, 17Trusted Source, 18Trusted Source).
In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to nod off by 83% (19Trusted Source).
A similar study in older adults found that 2 hours of bright light exposure during the day increased the quantity of sleep by 2 hours and sleep efficiency by 80% (20Trusted Source).
Don’t consume caffeine late within the day
Caffeine has numerous benefits and is consumed by 90% of the U.S. population (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).
A single dose can enhance focus, energy, and sports performance (31Trusted Source, 32Trusted Source, 33Trusted Source).
However, when consumed late within the day, caffeine stimulates your systema nervosum and should stop your body from naturally relaxing in the dark .
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality (34Trusted Source).
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. isn't recommended, especially if you’re sensitive to caffeine or have trouble sleeping (31Trusted Source, 35Trusted Source).
If you are doing crave a cup of coffee within the late afternoon or evening, persist with decaf .
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It affects your brain, body, and hormones, helping you stay up and telling your body when it’s time to sleep (14Trusted Source, 15Trusted Source).
Natural sunlight or bright light during the day helps keep your biological time healthy. This improves daytime energy, also as nighttime sleep quality and duration (16Trusted Source, 17Trusted Source, 18Trusted Source).
In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to nod off by 83% (19Trusted Source).
A similar study in older adults found that 2 hours of bright light exposure during the day increased the quantity of sleep by 2 hours and sleep efficiency by 80% (20Trusted Source).
While most research involves people with severe sleep issues, daily light exposure will presumably assist you albeit you experience average sleep.
Reduce blue light exposure within the evening
Exposure to light during the day is useful , but nighttime light exposure has the other effect (21Trusted Source, 22Trusted Source).
Again, this is often thanks to its effect on your biological time , tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which assist you relax and obtain deep sleep (23Trusted Source, 24Trusted Source).
Blue light — which electronic devices like smartphones and computers emit in large amounts — is that the worst during this regard.
There are several popular methods you'll use to scale back nighttime blue light exposure. These include:
Wear glasses that block blue light (24Trusted Source, 25Trusted Source).
Download an app like f.lux to dam blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and switch off any bright lights 2 hours before heading to bed
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Exposure to light during the day is useful , but nighttime light exposure has the other effect (21Trusted Source, 22Trusted Source).
Again, this is often thanks to its effect on your biological time , tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which assist you relax and obtain deep sleep (23Trusted Source, 24Trusted Source).
Blue light — which electronic devices like smartphones and computers emit in large amounts — is that the worst during this regard.
There are several popular methods you'll use to scale back nighttime blue light exposure. These include:
Wear glasses that block blue light (24Trusted Source, 25Trusted Source).
Download an app like f.lux to dam blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and switch off any bright lights 2 hours before heading to bed
Don’t consume caffeine late within the day
Caffeine has numerous benefits and is consumed by 90% of the U.S. population (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).
A single dose can enhance focus, energy, and sports performance (31Trusted Source, 32Trusted Source, 33Trusted Source).
However, when consumed late within the day, caffeine stimulates your systema nervosum and should stop your body from naturally relaxing in the dark .
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality (34Trusted Source).
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. isn't recommended, especially if you’re sensitive to caffeine or have trouble sleeping (31Trusted Source, 35Trusted Source).
If you are doing crave a cup of coffee within the late afternoon or evening, persist with decaf .
. Reduce irregular or long daytime naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Sleeping within the daytime can confuse your internal clock, meaning that you simply may struggle to sleep in the dark (36Trusted Source, 37Trusted Source).
In fact, in one study, participants ended up being sleepier during the day after taking daytime naps (37Trusted Source).
Another study noted that while napping for half-hour or less can enhance daytime brain function, longer naps can harm health and sleep quality (38Trusted Source).
However, some studies demonstrate that those that are wont to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep in the dark .
If you're taking regular daytime naps and sleep well, you shouldn’t worry. the consequences of napping depend upon the individual (39Trusted Source, 40Trusted Source, 41Trusted Source).
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Sleeping within the daytime can confuse your internal clock, meaning that you simply may struggle to sleep in the dark (36Trusted Source, 37Trusted Source).
In fact, in one study, participants ended up being sleepier during the day after taking daytime naps (37Trusted Source).
Another study noted that while napping for half-hour or less can enhance daytime brain function, longer naps can harm health and sleep quality (38Trusted Source).
However, some studies demonstrate that those that are wont to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep in the dark .
If you're taking regular daytime naps and sleep well, you shouldn’t worry. the consequences of napping depend upon the individual (39Trusted Source, 40Trusted Source, 41Trusted Source).
. attempt to sleep and wake at consistent times
Your body’s biological time functions on a group loop, aligning itself with sunrise and sunset.
Being according to your sleep and waking times can aid long-term sleep quality (42Trusted Source).
One study noted that participants who had irregular sleeping patterns and visited bed late on the weekends reported poor sleep (43Trusted Source).
Other studies have highlighted that irregular sleep patterns can alter your biological time and levels of melatonin, which signal your brain to sleep (43Trusted Source, 44Trusted Source, 45Trusted Source).
If you struggle with sleep, attempt to get within the habit of awakening and getting to bed at similar times. After several weeks, you'll not even need an alarm.
Your body’s biological time functions on a group loop, aligning itself with sunrise and sunset.
Being according to your sleep and waking times can aid long-term sleep quality (42Trusted Source).
One study noted that participants who had irregular sleeping patterns and visited bed late on the weekends reported poor sleep (43Trusted Source).
Other studies have highlighted that irregular sleep patterns can alter your biological time and levels of melatonin, which signal your brain to sleep (43Trusted Source, 44Trusted Source, 45Trusted Source).
If you struggle with sleep, attempt to get within the habit of awakening and getting to bed at similar times. After several weeks, you'll not even need an alarm.
Take a melatonin supplement
Melatonin may be a key sleep hormone that tells your brain when it’s time to relax and head to bed (46Trusted Source).
Melatonin supplements are a particularly popular sleep aid.
Often wont to treat insomnia, melatonin could also be one among the simplest ways to nod off faster (47Trusted Source, 48Trusted Source).
In one study, taking 2 mg of melatonin before bed improved sleep quality and energy subsequent day and helped people nod off faster.
In another study, half the group fell asleep faster and had a 15% improvement in sleep quality (48Trusted Source, 49Trusted Source).
Additionally, no withdrawal effects were reported in either of the above studies.
Melatonin is additionally useful when traveling and adjusting to a replacement zone , because it helps your body’s biological time return to normal (50Trusted Source).
In some countries, you would like a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.
Start with a coffee dose to assess your tolerance then increase it slowly as required . Since melatonin may alter brain chemistry, it’s advised that you simply ask a healthcare provider before use.
You should also speak with them if you’re brooding about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.
Melatonin may be a key sleep hormone that tells your brain when it’s time to relax and head to bed (46Trusted Source).
Melatonin supplements are a particularly popular sleep aid.
Often wont to treat insomnia, melatonin could also be one among the simplest ways to nod off faster (47Trusted Source, 48Trusted Source).
In one study, taking 2 mg of melatonin before bed improved sleep quality and energy subsequent day and helped people nod off faster.
In another study, half the group fell asleep faster and had a 15% improvement in sleep quality (48Trusted Source, 49Trusted Source).
Additionally, no withdrawal effects were reported in either of the above studies.
Melatonin is additionally useful when traveling and adjusting to a replacement zone , because it helps your body’s biological time return to normal (50Trusted Source).
In some countries, you would like a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.
Start with a coffee dose to assess your tolerance then increase it slowly as required . Since melatonin may alter brain chemistry, it’s advised that you simply ask a healthcare provider before use.
You should also speak with them if you’re brooding about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.
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Consider these other supplements
Several supplements can induce relaxation and assist you sleep, including:
Ginkgo biloba: A natural herb with many benefits, it's going to aid sleep, relaxation, and stress reduction, but the evidence is restricted . Take 250 mg 30–60 minutes before bed (51Trusted Source).
Glycine: a couple of studies show that taking 3 grams of the aminoalkanoic acid glycine can improve sleep quality (52Trusted Source, 53Trusted Source, 54).
Valerian root: Several studies suggest that valerian can assist you nod off and improve sleep quality. Take 500 mg before bed (55Trusted Source, 56Trusted Source, 57Trusted Source).
Magnesium: liable for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality (58Trusted Source, 59Trusted Source, 60Trusted Source).
L-theanine: An aminoalkanoic acid , L-theanine can improve relaxation and sleep. Take 100–200 mg before bed (61Trusted Source, 62Trusted Source).
Lavender: a strong herb with many health benefits, lavender can induce a relaxing and sedentary effect to enhance sleep. Take 80–160 mg containing 25–46% linalool (63Trusted Source, 64Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source, 69Trusted Source).
Make sure to only try these supplements one at a time. While they’re not a remedy for sleep issues, they will be useful when combined with other natural sleeping strategies.
Several supplements can induce relaxation and assist you sleep, including:
Ginkgo biloba: A natural herb with many benefits, it's going to aid sleep, relaxation, and stress reduction, but the evidence is restricted . Take 250 mg 30–60 minutes before bed (51Trusted Source).
Glycine: a couple of studies show that taking 3 grams of the aminoalkanoic acid glycine can improve sleep quality (52Trusted Source, 53Trusted Source, 54).
Valerian root: Several studies suggest that valerian can assist you nod off and improve sleep quality. Take 500 mg before bed (55Trusted Source, 56Trusted Source, 57Trusted Source).
Magnesium: liable for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality (58Trusted Source, 59Trusted Source, 60Trusted Source).
L-theanine: An aminoalkanoic acid , L-theanine can improve relaxation and sleep. Take 100–200 mg before bed (61Trusted Source, 62Trusted Source).
Lavender: a strong herb with many health benefits, lavender can induce a relaxing and sedentary effect to enhance sleep. Take 80–160 mg containing 25–46% linalool (63Trusted Source, 64Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source, 69Trusted Source).
Make sure to only try these supplements one at a time. While they’re not a remedy for sleep issues, they will be useful when combined with other natural sleeping strategies.
Don’t drink alcohol
Having a few of drinks in the dark can negatively affect your sleep and hormones.
Alcohol is understood to cause or increase the symptoms of apnea , snoring, and disrupted sleep patterns (70Trusted Source, 71Trusted Source).
It also alters nighttime melatonin production, which plays a key role in your body’s biological time (72Trusted Source, 73Trusted Source, 74Trusted Source, 75Trusted Source).
Another study found that alcohol consumption in the dark decreased the natural nighttime elevations in human somatotropin (HGH), which plays a task in your biological time and has many other key functions (76Trusted Source).
Having a few of drinks in the dark can negatively affect your sleep and hormones.
Alcohol is understood to cause or increase the symptoms of apnea , snoring, and disrupted sleep patterns (70Trusted Source, 71Trusted Source).
It also alters nighttime melatonin production, which plays a key role in your body’s biological time (72Trusted Source, 73Trusted Source, 74Trusted Source, 75Trusted Source).
Another study found that alcohol consumption in the dark decreased the natural nighttime elevations in human somatotropin (HGH), which plays a task in your biological time and has many other key functions (76Trusted Source).
Optimize your bedroom environment
Many people believe that the bedroom environment and its setup are key factors in getting an honest night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement (77Trusted Source).
Numerous studies means that external noise, often from traffic, can cause poor sleep and long-term health issues (78Trusted Source, 79Trusted Source, 80Trusted Source).
In one study on the bedroom environment of girls , around 50% of participants noticed improved sleep quality when noise and lightweight diminished (81Trusted Source).
To optimize your bedroom environment, attempt to minimize external noise, light, and artificial lights from devices like alarm clocks. confirm your bedroom may be a quiet, relaxing, clean, and enjoyable place.
Many people believe that the bedroom environment and its setup are key factors in getting an honest night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement (77Trusted Source).
Numerous studies means that external noise, often from traffic, can cause poor sleep and long-term health issues (78Trusted Source, 79Trusted Source, 80Trusted Source).
In one study on the bedroom environment of girls , around 50% of participants noticed improved sleep quality when noise and lightweight diminished (81Trusted Source).
To optimize your bedroom environment, attempt to minimize external noise, light, and artificial lights from devices like alarm clocks. confirm your bedroom may be a quiet, relaxing, clean, and enjoyable place.
Set your bedroom temperature
Body and bedroom temperature also can profoundly affect sleep quality.
As you'll have experienced during the summer or in hot locations, it are often very hard to urge an honest night’s sleep when it’s too warm.
One study found that bedroom temperature affected sleep quality quite external noise (77Trusted Source).
Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (82Trusted Source, 83Trusted Source, 84Trusted Source, 85Trusted Source, 86Trusted Source, 87Trusted Source).
Around 70°F (20°C) seems to be a cushty temperature for many people, although it depends on your preferences and habits.
Body and bedroom temperature also can profoundly affect sleep quality.
As you'll have experienced during the summer or in hot locations, it are often very hard to urge an honest night’s sleep when it’s too warm.
One study found that bedroom temperature affected sleep quality quite external noise (77Trusted Source).
Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (82Trusted Source, 83Trusted Source, 84Trusted Source, 85Trusted Source, 86Trusted Source, 87Trusted Source).
Around 70°F (20°C) seems to be a cushty temperature for many people, although it depends on your preferences and habits.
Don’t eat late within the evening
Eating late in the dark may negatively affect both sleep quality and therefore the natural release of HGH and melatonin (88Trusted Source, 89Trusted Source, 90Trusted Source, 91Trusted Source, 92Trusted Source).
That said, the standard and sort of your late-night snack may play a task also .
In one study, a high carb meal eaten 4 hours before bed helped people nod off faster (93Trusted Source).
Interestingly, one study discovered that a coffee carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re wont to a coffee carb diet (94Trusted Source).
Eating late in the dark may negatively affect both sleep quality and therefore the natural release of HGH and melatonin (88Trusted Source, 89Trusted Source, 90Trusted Source, 91Trusted Source, 92Trusted Source).
That said, the standard and sort of your late-night snack may play a task also .
In one study, a high carb meal eaten 4 hours before bed helped people nod off faster (93Trusted Source).
Interestingly, one study discovered that a coffee carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re wont to a coffee carb diet (94Trusted Source).
Relax and clear your mind within the evening
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed are shown to enhance sleep quality and are another common technique wont to treat insomnia (95Trusted Source, 96Trusted Source, 97Trusted Source).
In one study, a soothing massage improved sleep quality in people that were ill (98Trusted Source).
Strategies include taking note of relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed are shown to enhance sleep quality and are another common technique wont to treat insomnia (95Trusted Source, 96Trusted Source, 97Trusted Source).
In one study, a soothing massage improved sleep quality in people that were ill (98Trusted Source).
Strategies include taking note of relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Take a soothing bath or shower
A relaxing bath or shower is another popular thanks to sleep better.
Studies indicate that they will help improve overall sleep quality and help people — especially older adults — nod off faster (99Trusted Source, 100Trusted Source, 101Trusted Source, 102Trusted Source, 103Trusted Source).
In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep (100Trusted Source).
Alternatively, if you don’t want to require a full bath in the dark , simply bathing your feet in predicament can assist you relax and improve sleep (102Trusted Source, 103Trusted Source).
A relaxing bath or shower is another popular thanks to sleep better.
Studies indicate that they will help improve overall sleep quality and help people — especially older adults — nod off faster (99Trusted Source, 100Trusted Source, 101Trusted Source, 102Trusted Source, 103Trusted Source).
In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep (100Trusted Source).
Alternatively, if you don’t want to require a full bath in the dark , simply bathing your feet in predicament can assist you relax and improve sleep (102Trusted Source, 103Trusted Source).
Rule out a disorder
An underlying health condition could also be the explanation for your sleep problems.
One common issue is apnea , which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping (104Trusted Source, 105Trusted Source).
This condition could also be more common than you think that . One review claimed that 24% of men and 9% of girls have apnea (106Trusted Source).
Other common medically diagnosed issues include sleep movement disorders and biological time sleep/wake disorders, which are common in shift workers (107Trusted Source, 108Trusted Source).
If you’ve always struggled with sleep, it's going to be knowing consult your healthcare provider.
An underlying health condition could also be the explanation for your sleep problems.
One common issue is apnea , which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping (104Trusted Source, 105Trusted Source).
This condition could also be more common than you think that . One review claimed that 24% of men and 9% of girls have apnea (106Trusted Source).
Other common medically diagnosed issues include sleep movement disorders and biological time sleep/wake disorders, which are common in shift workers (107Trusted Source, 108Trusted Source).
If you’ve always struggled with sleep, it's going to be knowing consult your healthcare provider.
Get a cushty bed, mattress, and pillow
Some people wonder why they always sleep better during a hotel.
Apart from the relaxing environment, bed quality also can affect sleep (109Trusted Source, 110Trusted Source).
One study checked out the advantages of a replacement mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60% (111Trusted Source).
Other studies means that new bedding can enhance sleep. Additionally, poor quality bedding can cause increased lower back pain (112Trusted Source, 113Trusted Source).
The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference (113Trusted Source, 114Trusted Source, 115Trusted Source, 116Trusted Source, 117Trusted Source).
It’s recommended that you simply upgrade your bedding a minimum of every 5–8 years.
If you haven’t replaced your mattress or bedding for several years, this will be a really quick — although possibly expensive — fix (112Trusted Source). you'll even buy mattresses online.
Some people wonder why they always sleep better during a hotel.
Apart from the relaxing environment, bed quality also can affect sleep (109Trusted Source, 110Trusted Source).
One study checked out the advantages of a replacement mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60% (111Trusted Source).
Other studies means that new bedding can enhance sleep. Additionally, poor quality bedding can cause increased lower back pain (112Trusted Source, 113Trusted Source).
The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference (113Trusted Source, 114Trusted Source, 115Trusted Source, 116Trusted Source, 117Trusted Source).
It’s recommended that you simply upgrade your bedding a minimum of every 5–8 years.
If you haven’t replaced your mattress or bedding for several years, this will be a really quick — although possibly expensive — fix (112Trusted Source). you'll even buy mattresses online.
Exercise regularly — but not before bed
Exercise is one among the simplest science-backed ways to enhance your sleep and health.
It can enhance all aspects of sleep and has been wont to reduce symptoms of insomnia (118Trusted Source, 119Trusted Source, 120Trusted Source, 121Trusted Source, 122Trusted Source).
One study in older adults determined that exercise nearly halved the quantity of your time it took to nod off and provided 41 more minutes of sleep in the dark (121Trusted Source).
In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to nod off by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% (123Trusted Source).
Although daily exercise is vital for an honest night’s sleep, performing it too late within the day may cause sleep problems.
This is thanks to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
However, some studies show no negative effects, so it clearly depends on the individual (124Trusted Source, 125Trusted Source, 126Trusted Source).
Exercise is one among the simplest science-backed ways to enhance your sleep and health.
It can enhance all aspects of sleep and has been wont to reduce symptoms of insomnia (118Trusted Source, 119Trusted Source, 120Trusted Source, 121Trusted Source, 122Trusted Source).
One study in older adults determined that exercise nearly halved the quantity of your time it took to nod off and provided 41 more minutes of sleep in the dark (121Trusted Source).
In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to nod off by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% (123Trusted Source).
Although daily exercise is vital for an honest night’s sleep, performing it too late within the day may cause sleep problems.
This is thanks to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
However, some studies show no negative effects, so it clearly depends on the individual (124Trusted Source, 125Trusted Source, 126Trusted Source).
Don’t drink any liquids before bed
Nocturia is that the medical term for excessive urination during the night. It affects sleep quality and daytime energy (127Trusted Source, 128Trusted Source).
Drinking large amounts of liquids before bed can cause similar symptoms, though some people are more sensitive than others.
Although hydration is significant for your health, it’s knowing reduce your fluid intake within the late evening.
Try to not drink any fluids 1–2 hours before getting to bed.
You should also use the toilet right before getting to bed, as this might decrease your chances of waking within the night.
Nocturia is that the medical term for excessive urination during the night. It affects sleep quality and daytime energy (127Trusted Source, 128Trusted Source).
Drinking large amounts of liquids before bed can cause similar symptoms, though some people are more sensitive than others.
Although hydration is significant for your health, it’s knowing reduce your fluid intake within the late evening.
Try to not drink any fluids 1–2 hours before getting to bed.
You should also use the toilet right before getting to bed, as this might decrease your chances of waking within the night.
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